Isometric Wall Squat

In this lesson, you will learn how to perform an isometric wall squat. The isometric wall squat is a strength exercise for the quadriceps, where you sit back, lean against a wall, and hold the position for at least 15 seconds.

Keep in mind that isometric exercises only improve strength and endurance at the specific position in which they are held. For example, if you need strength at a position with your knees bent at 90°, you should perform the exercise with your knees bent at 90°.

There are different variations of this exercise: some people keep their heels on the floor, others hold dumbbells at their sides, etc. The version described here comes from China. At Song Jiang Wushu School, we practiced this exercise a couple of times per week.

For more information on isometric strength training, click here. You can also find track and field training methods at Track and Field Main.

Perform the isometric wall squat to improve isometric leg strength as follows:

Execution

1. Stand with your feet about shoulder-width apart and lean against a (slippery) wall.
2. Do not let your hips or shoulder blades touch the wall.
3. Elevate your heels slightly and bend your knees slightly less than 90°.
4. Do not place your feet too close to the wall.
5. Extend both arms in front of your chest and breathe slowly and deliberately.
6. Look straight ahead and hold this position for at least 15 seconds. Some traditional martial artists can hold the isometric wall squat for 30 minutes or more.

Advice

• Hold the isometric wall squat for 15 to 180 seconds.
• Warm up your knees and stretch lightly before performing this exercise.
• Instead of leaning against a wall, you can also hold a free squat or a squat with a barbell on your back.
• If holding the isometric wall squat for more than 30 seconds, do not stand up too quickly.
• You can also practice the isometric wall squat back-to-back with a training partner.

Related Exercises & Topics

• About Isometric Strength Training
• Plyometric Squat Jump
• Barbell Squat
• Barbell Lunge
• Stretching

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